Seated Cable Press

Share this page
Pin It
Fitness Programs
Find an ACE Pro

Trainers Near You
Ashburn VA change location

Allan Solis Gramajo
arlington, VA


Debra Hein
germantown, MD


Vanessa Head
alexandria, VA


View More


Exercise Library

< BACK

Seated Cable Press


Target Body Part:
Chest

Equipment Needed:
Resistance Bands/Cables, Weight Machines / Selectorized

Step 1

Starting Position: Sit with your back firmly supported against the backrest. If adjustable, position the handles so they are level with your shoulders or mid-chest region. Grasp the handles and position your hands level with your mid-chest region. Keep your wrists in line with your forearms (neutral) throughout the exercise. Plant your feet firmly on the floor to stabilize your body. Brace your abdominal muscles to stabilize your spine. Maintain the natural arch in your low back. Do not press your low back into the backrest or allow your back to arch away from the backrest. Pull your shoulder blades back and down. Maintain these engagements throughout the exercise.

 

Step 2

Gently exhale. Press the handles forward and straighten your arms. Keep your head aligned with your spine. Do not allow the shoulders to round forward.

 

Step 3

Press until the elbows are straight, but not locked. Pause. Bend your elbows and return to start position in a slow and controlled manner. Stop when the handles lightly touch, or are close to, your chest. Repeat.

 

Step 4

Exercise Variation: To increase the exercise intensity and involve additional muscles, perform the following variations:
(a) Perform unilateral (one arm at a time) presses
(b) Sit upright off the backrest, which will require a greater effort to stabilize your trunk as you perform the press movement.

Because a cable movement allows more freedom in the movement, it is important that you concentrate to control the speed, range and direction of movement during this exercise.

  • American Council on Exercise (ACE) is accredited by the National Commission for Certifying Agencies (NCCA)
  • Millitary friendly schools